Ingredients

• ¾ cup sesame seeds, soaked overnight
• 4 ½ cups filtered water
• 1 cup ice cubes
• 1 pinch sea salt
• 3-4 tablespoons evaporated cane juice

Directions

Drain the soak water from the sesame seeds using a wire sieve and rinse them under hot running water. Place all ingredients (fresh water, ice cubes, sugar, and salt) in the Vita-mix and blend 3 minutes. If you like, you can strain the milk through a seed milk bag, but this is not necessary if the seeds are sufficiently blended. Keep refrigerated for later use. Over time the milk will separate slightly; simply stir before pouring.

Notes:
Sesame milk has a better magnesium/calcium ratio and content than cow’s milk, having two and a half times more magnesium and a magnesium/calcium ratio 4 times higher than that of milk. It has the same amount of calories as 2% milk, but with less saturated fat.

• 1 cup pepitas (shelled pumpkin seeds)
• 2 teaspoons water
• ¼ teaspoon sea salt
• ½ teaspoon (optional) cardamon or other seasonings (dried chives, shallots, onion, garlic, ground green or black pepper, etc.)

Preheat oven to 375ºF. Mix all ingredients together in a bowl. The minimal amount of water should allow the salt and spices to stick to the pepitas without leaving a puddle in the bottom of the bowl. After mixing, spread pepitas evenly on a baking sheet and bake for roughly three to five minutes, watching closely to take them out when most of the pepitas are swollen. Some may be lightly browned, but you should avoid over-cooking them. Remove to a bowl immediately and allow to cool for best flavor.

Ingredients

• 4 ounces canned sardines, drained
• 1-2 teaspoons yellow or brown mustard
• 1 tablespoon onion (optional), finely chopped
• ½ teaspoon fresh lemon juice (optional)

Mash the drained sardines and mustard together in a bowl using a fork. Stir in the optional onion and lemon juice.

Notes:

Serve on whole wheat bread, pumpernickel bread, or whole wheat crackers.

• 2 carrots, shredded, grated, or sliced thin in a food processor
• 3 stalks celery, sliced thin in a food processor
• 5 cups green cabbage, broccoli, and/or cauliflower, chopped or shredded
• 2 cloves garlic, crushed
• 1 tablespoon fresh ginger root, grated
• 2 tablespoons extra virgin olive oil
• 1 tablespoon toasted sesame oil
• 2 tablespoons soy sauce or tamari
• 2 chicken breasts (optional), cubed and soaked in soy sauce
• 2 cups quinoa or brown rice, cooked
• ¾ cup peanuts (optional)

Directions

If using chicken breast, cut it into 1 in. squares, marinate in 3 tablespoons soy sauce 5 minutes, and add to skillet first and cook, stirring, until cooked through (about five minutes). Add chopped vegetables and carefully add water, keeping it on medium heat, covered. Cook for 5-10 minutes, stirring frequently. After vegetables are cooked al dente, add garlic and ginger, mix, and cook for another 3 minutes. Drizzle evenly the toasted sesame oil, olive oil, and soy sauce, then more to taste if needed. Serve over brown rice (or stir in the quinoa) and enjoy.

Notes:
I use a garlic press to crush the garlic. I use a grater to grate the ginger. I buy ginger in bulk and freeze the entire root in a plastic bag in the freezer. Peanuts (preferably unsalted) can be added if desired.

Ingredients

• ½ pound mustard greens (2 to 3 cups)
• 1 tablespoon canola oil
• 2 cups chopped onions
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 teaspoon cumin seed
• 1 ½ cups red lentils, rinsed
• 6 cups water
• ½ teaspoon thyme
• ½ teaspoon oregano
• ½ teaspoon basil
• 1 teaspoon turmeric (or curry powder)
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• lemon juice or umeboshi vinegar, to taste

Directions

1. Wash greens and cut or strip leaves from the stalks. Discard stalks. Coarsely chop the leaves and set them aside.
2. In a heavy-bottomed stockpot, heat oil over medium heat. Add onions and sauté for 10 to 15 minutes, until golden and sweet. Meanwhile, chop carrots and celery.
3. Add cumin seeds to onions and stir for another 1 to 2 minutes until cumin smells fragrant. Add carrots, celery, lentils, water, thyme, oregano, basil, turmeric, and bay leaf and bring to a boil. Turn heat to medium-low and simmer, partially covered, for 25 to 30 minutes, stirring occasionally to prevent sticking. Add finely chopped mustard greens at the end while it’s still piping hot.

Note:

You can use chopped spinach or Swiss chard instead of mustard greens. Cook spinach or chard for 4 to 5 minutes.

Ingredients

• 1 large onion, diced (or chopped in a food processor)
• 1 red bell pepper, diced (or chopped in a food processor)
• 4 cloves garlic, crushed
• 2 medium carrots, chopped finely in a food processor
• 30 ounces kidney beans
• 30 ounces black beans
• 16 ounces canned stewed tomatoes
• 1 ½ tablespoons ground cumin
• 1 tablespoon chili powder
• ¼ tablespoon ground turmeric
• 1 teaspoon thyme
• 1 tablespoon fresh ginger root, finely shredded
• 1 avocado
• 1 cup plain kefir

Directions

Sautee onions, red pepper and carrots in olive oil for 5 minutes or until onions are translucent. Add cumin, chili powder, turmeric, thyme and garlic and sautee for 1 more minute.
Add all beans and tomatoes to sauteed veggies and add water if needed; simmer for 15 minutes. Add ginger to chili and simmer for another minute.
Avocado or kefir can be added as a final topping (wait for the chili to cool before adding kefir so as to preserve the live cultures).

Notes
Kefir is a healthier substitute for sour cream, providing the wonderful benefit of live cultures.

To Simmer

• 6 cups water
• 1 ¾ cups brown lentils
• 1 butternut squash, chopped in 1/2″ to 1″ cubes
• ½ cup golden raisins

To Sautee

• 1 medium onion, chopped
• 1 bunch green onions (optional)
• 1 ½ tablespoons canola oil
• ½ teaspoon red curry paste
• 2 tablespoons curry powder
• 1 ½ teaspoons ground cinnamon
• 1 red bell pepper, chopped

Add-in

• ¾ teaspoon sea salt, add more to taste
• ½ cup walnuts or cashews (raw)

Wash and bring lentils to boil in 6 cups water, reduce heat and add raisins and chopped squash. Simmer for 20 to 30 min or until lentils are soft. While that is cooking, chop or food process the onion(s) red pepper; sautee these with olive oil, red curry paste, curry, and cinnamon for 5 minutes and mix into lentils. Add some salt and simmer together another five minutes. Add walnuts or cashews and mix in then serve.

• ½ pound kale, washed, stems removed, and chopped
• 30 ounces black eyed peas
• 1 medium onion, chopped
• 2 ½ tablespoons broth or canola oil
• 1-2 tablespoon extra virgin olive oil
• salt to taste (if using dried beans, otherwise not needed)

In a large pan, sauté onions in broth or canola oil on medium heat until caramelized. Add black eyed peas and mix together in the pan. Lower the heat to medium low and add chopped kale to the pan and cover, about ten minutes, or until the kale is cooked to your liking (if you don’t have a pan large enough to accommodate this much, steam the kale in a separate steamer basket while the onions and black eyed peas simmer and place them in a mixing bowl when the kale is steamed). Pour the olive oil over the beans and kale and mix well.

• 2 cups old-fashioned rolled oats
• 2 cups dried mission figs, stems removed, packed semi-tightly
• ¾ cup raw walnuts or almonds
• ⅛ teaspoon salt
• 2-3 tablespoons honey
• 1 teaspoon vanilla

1. Blend all ingredients in a food processor about 5 minutes until it is sticky enough to form into balls (and trust me it will get stickier the longer it processes!)  We like it best just when it’s sticky enough, but not over-processed.
   
2. Shape dough into balls.

A good but less fantastic alternative is using raisins instead of figs, but without added honey.

Notes:
This freezes well.

• spinach
• canned salmon, drained
• prepared couscous
• raisins (golden or regular)
• lemon zest
• walnuts
• vinaigrette dressing (or balsamic vinegar and extra virgin olive oil)

Method

1. Soak raisins and lemon zest together in enough water to cover, for ten minutes. Drain.
2. Top spinach with couscous, smoked salmon pieces, zesty raisins, walnuts, and dressing. Source: Whole Family Nutrition